Lifting Programs: Week of 2.22.16

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Week of 2.22.16

POWERLIFTING
Day 1:
1) Strict press: Build to 2RM (heavier than last week)
2a) BTN push press (pressing grip): 5×3-4 @ 115-120% of Part 1 weight, alternating sets with
2b) Band pull-aparts: 5×15
3) Back squat: Build to 3RM (heavier than last week; ~ 90%)

Day 2:
1) Deadlift: Build to 2RM (heavier than last week)
2a) DB step-ups: 4×6 ea leg heavy, alternating sets with
2b) V-ups: 4×15-20, alternating sets with
2c) Weighted Russian twists: 4×12 ea side heavy
3) Front squat: Build to heavy set of 4
4) Front squat: 2×4 @ 90% of Part 3 weight

Day 3:
1) Back squat + reverse lunge ea leg, 1+2: 5×3 heavier than last week
NOTE: Each rep is one squat plus a reverse lunge on each leg.
2a) Banded good-mornings: 5×15 for speed
2b) Russian KB swings: 5×15 same weight as last week
2c) Double KB push press: 5×4-6 heaviest possible
3a) Weighted back extensions: 4×10 heavy, alternating sets with
3b) GHD sit-ups: 4×15-20

WEIGHTLIFTING
Day 1:
1) Low hang snatch + OH squat, 1+2: Build to heavy for the day, then 3 sets @ 90% of double
2) Snatch deadlift from deficit + snatch pull from below the knees, 3+1: 5 sets @ 105+% of Part 1
3) Back squat: Build to 3RM (heavier than last week; ~ 90%)

Day 2:
1) Low Hang Clean: Build to heavy double for the day, then 2 sets @ 90%
2) Push jerk: 5×3 heavy across
3) Front squat: Build to heavy set of 4
4) Front squat: 2×4 @ 90% of Part 3 weight

Day 3:
1) Power clean + front squat: Build to heavy for the day
2a) Strict press from split: 4×3 heavier than last week
2b) Front-racked lunge: 4×6-8 ea leg same weight as 2a
3a) Weighted back extensions: 4×10 heavy, alternating sets with
3b) GHD sit-ups: 4×15-20

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